From the SparkRecipes Kitchen

Light and fruity, this simple fish dish gets a double dose of flavor from the coriander plant. The lemony seeds add freshness to the fish, while the vibrant leaves make the finished meal "pop." Submitted by: CHEF_MEG

"A baked fish dish. You get to choose the heat. Use mild salsa for a little heat and extra hot salsa for lots of heat! Serve with rice, black beans, warm tortillas and lime Margaritas for a festive meal!"Submitted by: GIGGLES40

I LOVE Shrimp Scampi. And I LOVE the lower calorie version that Wildtree nailed with their 'Scampi Blend' Seasoning. So, I decided I would try to make a Cod version as my 5year old does NOT like shrimp.Submitted by: 2IN2YRS

I needed a healthier recipe for fish and started looking at pictures and recipes on line, tossed a couple of ideas together and came up with this. A delicious, easy to fix, fish dish. Enjoy! Submitted by: 3RDTIMEISACHARM

This is a low sodium, low calorie, low sugar, high protein meal.It uses fresh cod or haddock, fresh baby carrots, fresh green beans, any kind of onion, white wine, and a low sodium broth as the only "salty" ingredient. I left out the salt and added a dash of cayenne, then found the sauce I was making for Brussels Sprouts, which contains a bit more heat, was very tasty with the fish.You can substitute any kind of broth, leave out the hot pepper or add more. The auto ingredients forced some weird measurements and skewed nutrition info.I made an Accidental Low Sodium Mushroom sauce originally meant for Brussesl sprouts which went very well with the fish. This makes a fine lunch as well, and in WI, you could have it for breakfast with a Leinies.Original Recipe and Photo from:http://www.tasteofhome.com/Recipes/Cod---Vegetable-SkilletNOTE:You probably know Spark People adds links to your recipes and since I'm on a low sodium, low sugar diet with no artificial sweeteners, I try to use fresh ingredients as much as possible, so I doubt I'd endorse any of their links.Submitted by: JOMOLSON

This is a low sodium, low calorie, low sugar, high protein meal.It uses fresh cod or haddock, fresh baby carrots, fresh green beans, any kind of onion, white wine, and a low sodium broth as the only "salty" ingredient. I left out the salt and added a dash of cayenne, then found the sauce I was making for Brussels Sprouts, which contains a bit more heat, was very tasty with the fish.You can substitute any kind of broth, leave out the hot pepper or add more. The auto ingredients forced some weird measurements and skewed nutrition info.I made an Accidental Low Sodium Mushroom sauce originally meant for Brussesls Sprouts which went very well with the fish. This makes a fine lunch as well, and in WI, you could have it for breakfast with a Leinies.Original Recipe and Photo from:http://www.tasteofhome.com/Recipes/Cod---Vegetable-SkilletNOTE:You probably know Spark People adds links to your recipes and since I'm on a low sodium, low sugar diet with no artificial sweeteners, I try to use fresh ingredients as much as possible, so I doubt I'd endorse any of their links.

Make the lemon-zest breadcrumbs: In a large skillet, heat the oil over medium-high heat. Add the breadcrumbs and cook, stirring, until golden and crunchy, about 2 minutes. Transfer to a small bowl and let cool. Stir in the lemon zest and season to taste with salt and pepper. Set aside at room temperature.

Make the horseradish aļoli: In a small bowl, mix the aļoli ingredients, adding salt and pepper to taste. Cover and refrigerate.

Sear-roast the fish: Heat the oil in a heavy 12-inch nonstick ovenproof skillet over medium-high heat. Pat the fish dry with a paper towel and season on both sides with 1/2 tsp. salt and 1/4 tsp. pepper. When the oil is shimmering hot, arrange the fillets evenly in the pan, skinned side up. Sear for about 2 minutes, without moving; then use a slotted metal spatula to lift a piece of fish and check the color. When the fillets are nicely browned, flip them and remove the pan from the heat.

Spread the seared side of each fillet with some of the aļoli and then a layer of breadcrumbs. (You may or may not need all of the aļoli and crumbs.) Put the pan in the oven and roast until the fish is cooked through, 5 to 6 minutes.

While the fish is roasting, put the parsley leaves in a small bowl; cut the lemon in half and squeeze some juice from one half over the parsley, to taste. Drizzle the parsley with enough extra-virgin olive oil to lightly coat the leaves, season with salt and pepper, and toss. The parsley should taste bright and lemony. Cut the remaining lemon half into four wedges.

When the fish is cooked, remove the pan from the oven and transfer the fillets to plates. Top each with some of the parsley salad and garnish with a lemon wedge.Serving SuggestionsServe with a salad of Arugula with Hearts of Palm, Grapefruit, and Oil-Cured Olives.Drink SuggestionsTry a dry, fruity rosé like the 2006 Chāteau La Rouvičre Bandol Rosé ($22).Submitted by: SHOPPERSTROY

This is a low sodium, low calorie, low sugar, high protein meal, the Nutrition Info looks off to me, especially the Sodium, which I've been watching closely.This dish uses fresh cod or haddock, fresh baby carrots, fresh green beans, any kind of onion, white wine, and a low sodium broth as the only "salty" ingredient. I left out the salt and added a dash of cayenne.I found the sauce I was making for Brussels Sprouts was very tasty with the fish.Again the he auto ingredients forced some weird measurements and skewed nutrition info. This makes a fine lunch as well, and in WI, you could have it for breakfast with a Leinies.NOTE: You probably know Spark People adds advertisements in the guise of links to your recipes. The only link I added is the one giving a recipe and photo credit in the Cooking Instructions.